NA Challenge: Eat a Healthy Fat at Every Meal

Our bodies need a certain amount fat in order to function efficiently. In fact, many things can go awry without fat in your diet. Fat provides energy, helps burn fat, enables hormones to work properly, and insulates your body and protects your organs.


Another feather in fat’s cap, we need it to properly absorb the vitamins and minerals our bodies depend on. So you know how you thought you were being uber healthy eating all those veggies? Well, in order for all that health to get into your body to do its thing, you need fat to get it where it needs to go!


It doesn’t stop there though: fat adds flavor to food and makes us feel more satisfied. So if you’ve been avoiding fat because it seems like the enemy, challenge yourself this week to include a healthy fat with every meal. Because eating fat free is, like, so a couple decades ago.


What’s In It For You


Your 7-Day Challenge to Eat a Healthy Fat at Every Meal

Day 1: Experiment with a new healthy fat at least once today.


Day 2: Try a different fat at every meal.


Day 3: Try a nut you’ve never had before.


Day 4: Make two healthy fat spreads.



NA Challenge: Eat a Spice at Every Meal

Looking to add a little spice (pun intended!) to your ho-hum meals? Get to know your spice rack. Boosting your meals with spices (herbs are ok too because they add “spice”) will not only make your food taste better but will also leave you feeling more satisfied and healthier! For the next three days, add a spice (or herb) to every meal.

What’s in it for you?

Your 3-Day Challenge to Add a Spice to Every Meal

Day 1:



Day 2:



Day 3:


Prep Steps and Tips



NA Challenge: Eat a Probiotic Food Daily!

Probiotic Food. Gut health. Microbiome. Good Bacteria. You’ve probably heard these health buzzwords thrown around a lot, but have you given them much thought? Why are they getting so much attention, and what even is considered ”good” bacteria?


Probiotics are the “friendly” bacteria found in fermented foods you eat like yogurt and kefir that will help create a healthy gut for you. And a healthy gut is a happy gut, and we all want happy guts.


Probiotics are live microbes that are dubbed the “good” or “friendly” bacteria because they’re beneficial to your body. Every time you ingest food, trillions of these live bacteria in your organs (especially in your digestive tract or ‘gut’) actively break it down and process it.


These microscopic friends help to maintain our gut health, which we know is strongly tied to our overall health. Recent studies also show that these healthy critters may be linked to regulating digestion, reducing food cravings, contributing to a strong immune system, and even boosting your mood and maintaining a healthy weight.


So, in an effort to get your gut as happy as possible, I’m challenging you this week to eat one to two probiotic foods daily to keep your belly – and whole body – in tip top shape.  


What’s in it for you


Your 7-Day Challenge to Eat a Probiotic Food Daily


Day 1: Stock up on probiotic food: Head to the grocery store and stock up on fermented foods such as yogurt, kefir, sauerkraut, sour pickles, tempeh, kimchi, and kombucha.  


Day 2: Start simple: Greek yogurt with berries and cinnamon will make the perfect probiotic food to snack on today.


Day 3: Spice up a daily norm: Instead of mustard or hummus on your sandwich, try topping some fresh turkey breast with sauerkraut, whole grain mustard, and avocado.


Day 4: Make your smoothie gut friendly: Replace the milk in your morning smoothie with kefir. Kefir contains protein and calcium like yogurt, but has an even higher probiotic value. This tangy treat will give your smoothie a little kick.


Day 5: Pick a new protein: If you usually eat chicken, beef, or fish for dinner, try substituting tempeh for your protein tonight. It makes a great “burger”! This fermented option made from whole soybeans is a great alternative to meat, and packs a huge protein punch.


Day 6: Get some backup:  Purchase a probiotic supplement and take as insurance. Although food sources are super important to incorporate, I’m definitely pro-probiotic supplements!


Day 7: Old pro!:  Now that you’ve been eating probiotics all week, it should be easy to incorporate them into your favorite recipes. Try a savory yogurt sauce over your grilled chicken tonight. Or a tangy pickled ginger asian slaw at your next weekend barbecue.


Prep Steps and Tips



NA Challenge: Drink Water (64 Ounces!) Every Day

We want to follow your drinking progress! Don’t forget to #NutritiousAbundance #DrinkUp and tag @keriglassman so we can check out what you are drinking!

Ahhh….water!  Your body is about 60% water.  Yes, this means your skin, muscles, and brain are mostly water, making proper hydration key to a healthy body.  Good ol’ H2O is the way to go when it comes to beverages.

For one week, I’m challenging you to drink 64 ounces of water everyday. That’s 8 glasses of 8 ounces, and one of the easiest ways to get 5 glasses in without evening thinking is to make sure you have one before every meal (assuming you are having 3 meals and 2 snacks each day).

Having a tall glass of water before each meal will not only add to your daily hydration, but it will help you eat a little less at your meal, improve your skin, put you in a better mood (nobody likes a dehydrated camper!), and even give you more energy.  Yep, indulge in a tall glass of water before you eat anything and you’ll see results FAST in so many ways. For real. Drink up!

What’s in it for you?

Your 7 Day Challenge to Drink Water (64 Ounces!) Every Day

Day 1: New water bottle: Since some of your meals will not be eaten at home, invest in a BPA free refillable water bottle that you can carry with you – everywhere. I always recommend snagging one that holds 32 ounces, so you just have to remember to fill it twice in one day and BOOM! 64 ounces down the hatch. Go on, treat yo self to one you love!

Day 2: Basic flavor: Boost up your water with the juice of a lemon wedge. Not only will this give your water a little extra flavor (making you want to drink more), the added antioxidants can boost your immune system and will give you a little extra perk! Not into lemon? Mix in a scoop of Life’s Abundance Antioxidants and Minerals and swallow 74 plant based trace minerals and antioxidants from 11 nutrient-rich super fruits without even blinking. And, holy yum, it makes plain water taste delish.

Day 3: Drink in line: In line to buy lunch?  Drink your glass of water while you’re waiting. By the time you get your lunch you’ll be ready to eat…and you’ll be hydrated for all that heavy fork lifting.

Day 4: Go for bubbles: Replace your glass of water at one meal today with a tall glass of seltzer water. You don’t need the bubbles from champagne to feel a little festive! And who says champagne glasses are only for champagne? Here’s permission to get fancy sans alcohol. But fair warning – if you bloat easily, you may wanna skip this one as all those bubbles can add to this problem.

Day 5: Herb it up: Instead of just squeezing in a piece of citrus, add some fresh herbs to your water. Basil and mint make great herbaceous waters and seriously, how pretty does it make it? And promise you, somebody will ask you what’s in your water that day, so it’s a great conversation starter. Just in case.

Day 6: Spicy water, really?: Kick start your day by adding a pinch or two of cayenne pepper to your water. The capsaicin in the cayenne will boost your metabolism. And you’ll spend all day sipping something that makes you go hmmmm. This is interesting. But you’ll keep sipping…

Day 7: Rewrite your ritual: Now that you’re used to drinking a full glass of water before each meal, plan on making this a habit in the future. This can be a new ritual for you. Jot it down! Sticky note on the mirror, food journal entry, diary story, calendar reminders. Whatever your writing preference, make it happen!

4 Tips to Help You Drink Water More Often

NA Challenge: Go Vegan Once a Day!

Your 7-Day Challenge to Go Vegan Once Daily:

Channel your inner plant lover and enjoy the benefits of clean eating! Go vegan for one meal everyday for one week…it’s not as hard as you think.

PRIZE ALERT: Post your progress on social! Show us the most creative way you’re going vegan each day and whoever posts the most creative will win a bag of Life’s Abundance Vanilla Plant Protein! Tag @keriglassman, make sure your account isn’t private so we can see it, tag your friends, and use #VeganMeal #NutritiousAbundance


Day 1: Shop ‘Til You Drop
Don’t be afraid of the word vegan. You already eat a whole lot of vegan foods without realizing – start simple with those foods you already know and love. Create a list of vegan friendly foods you love and plan a trip to the grocery store NOW! I’ll make it easier and start a list for you: almonds, cashews, pecans, chickpeas, lentils, romaine, spinach…


Day 2: Plant a Plant-Based Breakfast in Your Belly
Find a vegan breakfast you love. Mix quinoa (cooked) with chia seeds and almond milk and top with cinnamon, blend a smoothie with plant protein (my fave is unsweetened coconut milk, 1 teaspoon almond butter, ½ banana, ⅓ avocado and a scoop of protein powder), get creative with your oats or even a simple fruit salad with sprinkled coconut and chopped almonds will do.


Day 3: Yes, Salad Can Be A Meal Too

Bulk up a green salad with all of your favorite textured veggies, crunchy nuts and seeds, and herbs and spices. Just remember no cheese. If you are watching your waistline, you won’t want to add nuts and seeds without caution. You do need to think about how much you are adding into to your salad veggie base. If you’ve been feeling good eating a chopped romaine salad with carrots, tomatoes and peppers topped with grilled chicken, feta and vinaigrette, an easy transition would be to go for the same chopped romaine and veggies, swap out chicken for chickpeas (about ½ cup – you can overdo these little guys!), and chopped, toasted walnuts for  the feta. The chickpeas will keep you full from the fiber and protein and the nuts will provide satiety from the fat, fiber and protein too. Yes, keep the dressing but remember to keep it to about 1 tablespoon.


Day 4: Expand Your Horizons

Experiment with new, less familiar foods and try a grain you’ve never had like bulgur or farro as the star ingredient of your main course. Instead of orecchiette as a stray from the go-to ziti try  spaghetti squash marinara. Or, say buh-bye to your mainstay turkey burger and opt for a black eyed pea salad instead.  


Day 5: Get Creative

“Veg” up your fave recipes and swap traditional protein with beans, nuts or tofu. Note: I am not a huge fan of soy but do think there is a place in some people’s diets for real soy such as firm tofu. Replace the beef in burritos with black beans or chopped, tofu and grilled veggies. Instead of bacon on those yummy brussel sprouts try adding chopped, toasted cashews.


Day 6: Avoid Dairy Withdrawal

Missing milk and cheese? Try a dairy alternative like rice or almond milk in your smoothie, cereal and coffee. Top popcorn with nutritional yeast, use flaxseeds instead of eggs when baking your next batch of cookies and top your ezekial toast with coconut butter and cinnamon instead of butter.  


Day 7: Be a Smart Meat Head

When eating meat at other meals, opt for lean versions like chicken or turkey and lean grass-fed beef which is loaded with antioxidants and omega-3s. Remember, there’s more to the world than meat and potatoes. Since this is your last day of the challenge, go all out and go vegan for the entire day!


Why You Should Challenge Yourself to Go Vegan Once a Day:


Hit the Books. Do some research and learn the details about what being a vegan means. Did you know that some seemingly vegan ingredients/foods may not be vegan after all? For instance, some brands of peanuts, Worcestershire sauce, oj, veggie patties, etc. actually contain non-vegan ingredients or are processed using non-vegan friendly methods. If you really wanna go vegan, there’s a lot to learn!

A little goes a long way. Research shows eating at least one vegan meal a day can help lower your risk of chronic diseases.

Show your heart some love. Vegan diets are lower in saturated fat and cholesterol, which studies have shown cause vegans to be leaner and have lower cholesterol and blood pressure.

Fill up on fiber. Eliminating animal products = increased intake of fiber keeping you satisfied and regular!

Be green and help the environment. Meat production has been shown to have a negative environmental impact; limit your intake, limit your impact. I recommend red meat one time per week if you are a meat eater.

Keep on living. Fruits and veggies provide antioxidants that mop up free radicals slowing the aging process, promoting weight loss and improving overall health. Research also shows red and processed meat eaters have a higher overall risk of dying from heart disease and cancer.

Eat the rainbow. Try a variety of vegetables, fruits, whole grains, beans, lentils, nuts and seeds – experiment with new foods and recipes. Your pantry and fridge will thank you…it was tired of the same ole same ole anyway.

Power up with protein. Vegan diets incorporate a diverse array of protein sources such as beans, lentils, seeds, tofu and tempeh for exciting, and tasty, meals. Branch out from your chickpea salad.

Vegan doesn’t mean processed junk. As tempting as it is, don’t opt for vegan processed unhealthy foods like french fries, potato chips, bagels , and processed soy patties, and try not to replace meat with large amounts of refined carbs. Read labels carefully and of course buy as many whole, real unpackaged foods as possible.

Pump some iron. Red meat is not your only source of iron – get your fill with almonds, apricots, beans and lentils, seeds, broccoli, and spinach; eat them with vitamin C to increase absorption. Think spinach with tomato sauce and lentil soup with a citrus fruit salad for dessert.

Become your own chef. Invest in a vegan cookbook (and of course check out Pinterest) for more ideas on how to expand your meal plans and experiment with new ingredients. Going vegan doesn’t mean you have to eat like a bird, and it definitely doesn’t mean you won’t enjoy tasty meals. Did you know you can make a pizza crust out of cauliflower? Or “cheese” out of cashews?

Find a new local hotspot. Go vegan even when eating out! Investigate restaurants in your area that offer vegan fare, and try a new dish or cuisine – if you like it, challenge yourself and make your own homemade version.

In it for the long haul? If you decide to adopt a vegan diet on a regular basis, consider taking a B12 supplement as it is only found naturally in animal products. If you’re looking for a great vegan protein powder to supplement your diet, try my Life’s Abundance Vanilla Plant Protein.


Wanna learn more about Nutritious Abundance, how to incorporate healthy supplements into your diet, or joining my team? Enter your info below and we’ll get in touch!

Nutritious Life, Life’s Abundance and the Best Supplements

My mission in life is to help as many people as possible take their nutrition up as many notches as possible, so they can live their most Nutritious Lives. It’s really that simple.

Everyday I seek opportunities to help me accomplish my mission, and weigh opportunities that are presented to me to help me do this.

When the opportunity arose to partner with Life’s Abundance to create a line of the best supplements you can find that were organic (when necessary), completely GMO free, at a cost that’s accessible to most people, and that I could be 100% involved in choosing the ingredients for, it was a no-brainer.

Yep, you read that right. I helped choose every single ingredient that went into these supplements.

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I’m so ridiculously excited about this, and I know you will be too once you finish reading this!

In over a decade of counseling clients in my private practice in NYC, thousands of people have come to me because they’re tired, stressed, overweight, unfocused, unmotivated, and feeling like they aren’t the best version of themselves.

We live in an age with amazing medical breakthroughs that save people’s lives, except we’re sicker, fatter and unhealthier than ever.

We’re overfed and undernourished because we choose convenience over wellness and our habits are shot! I believe that having a solid nutritional foundation (and this doesn’t have to compromise convenience or taste!) combined with the other pillars of a Nutritious Life can help anyone attain and sustain a healthy body, mind and life.

Each of the products I created with Life’s Abundance contributes to building that solid foundation in some way. So, if you or someone you know is trying to take their nutrition up a notch, I’m glad you’re here.

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Why I Partnered on a Line of the Best Supplements


We all know we should eat better and increase the nutritional value we get from food on a daily basis, but many of us either don’t know how or we simply can’t make it happen. Sometimes, it’s just not realistic to get all the vitamins and minerals we need from the food we eat, especially with issues of depleted soil, eating processed and overcooked food, and not eating enough fruits and vegetables.

This is why I’ve been recommending supplements for years –  because they supplement what is hopefully a healthy diet to begin with. Think of them like insurance for your body – they won’t replace solid nutrition, but when your body needs a little extra help, you’ve got it.

There are a handful of supplements that I’ve always recommended to my clients because I think they’re the most important ones for optimal health, so naturally they were the first products we developed, and we focused on formulating them in an easy to digest way.


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Fish Oil Liquid
Fish Oil Capsules
Plant Protein Powder
Greens Blend
Minerals & Antioxidants

We carefully handpicked each and every ingredient – if it’s in there, it’s in there for a reason – and left out any that posed a health concern or just flat out didn’t need to be included.

Supplements aren’t for everyone, especially those that are already eating an incredibly clean diet or are following a plan that guarantees they’re getting in all the vitamins and minerals they need. But they’re great for anyone that doesn’t fit those categories, no matter how close or far from that end of the healthy eating spectrum they are.

By adding supplements to your daily routine, you may start to feel a little healthier and more motivated, which can slowly make you become more mindful of what you eat. When you learn to make better food choices and feel better in your body, it’s a game changer for your whole your life.

Feeling good comes from the inside (mentally and physically), and creating change in your wellness routine can happen without deprivation.

These products are not a diet – they’re intended to be incorporated into your diet and your life to support your overall health, not just for 30 days, but for a lifetime. This is why I’ve incorporated them into my pillars of a Nutritious Life philosophy.

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Why I Partnered with Life’s Abundance


I’ve had many opportunities to get involved with other companies before, but I never wanted to work with a company that I didn’t believe in or that didn’t share my same values and goals. When I met the team at Life’s Abundance it was clear we shared the same beliefs about health and wellness and our goals were in sync.

They’re an employee-owned company and they take a great deal of pride in doing solid work. They’ve been providing top quality products for pets since the 90s and a select group of dietary supplements for people since 2003. The introduction of these new products we worked on together represents a significant expansion of their dietary supplement line.

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Life’s Abundance is known for making top notch products, having awesome customer service, and taking care of their people. And by people, I mean their employees, distributors, and customers. Pretty much everyone.

Distributors? Yep. They give people an opportunity to help support themselves and/or their families, have a little more freedom and a lot more fun by welcoming passionate people like you and me to become independent distributors for their products. What’s better than helping people live more nutritious lives and earning a great income while doing it?!

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Why You Should Partner With Me


I love, as in L-O-V-E what I do. In over 10 years of counseling clients one on one in my private practice and reaching millions of others via national TV, I know how incredibly difficult it can be to make healthy choices and to change your diet and lifestyle. This is why I lovvvvvve making it easier for people!

I also know that I’m very lucky to earn a living and support my family doing something that I am so uber passionate about. And I want to help others have this opportunity, too.

So many people have jobs that they aren’t passionate about. They’re caught up in the rat race and the daily grind and struggle of working harder and harder and never having enough time left. It’s not easy.

Others may like their job and may be super passionate about what they’re doing but they just can’t seem to make ends meet at the end of the month.

Or worse, some people experience both. Sound familiar?

Through my partnership with Life’s Abundance, I can now provide people with the best supplements I know, give them an opportunity to better financially support themselves and/or their families, and have a little more freedom and a lot more fun.

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I truly believe that success comes from making money doing something you’re passionate about and actually enjoying it on a daily basis. Like I said, what’s better than helping people live a healthier life and earning a great income while doing it? In my mind, nothing.

Joining my team and becoming an affiliate is such an easy way to expand your wellness business. If you’re a health coach, registered dietitian, doctor, yoga teacher, nutritionist, personal trainer, massage therapist, pilates instructor, chiropractor, healthy chef, or overall health nut (like me!), chances are you already recommend supplements to people.

Yep, you tell them exactly what to take, which brands you love, where to buy them, and then you send them on their way to a better life and make no money in the process.

There’s a better way for everyone.

What if you found a product you LOVED, knew exactly who created it and handpicked all the ingredients in it, told those same people about it, offered them to buy it directly through you, and you made money in the process?!

It’s that easy. You haven’t changed a thing, except you probably have way more confidence in the product you’re recommending and you made a little money for yourself at no extra cost to your client, family, or friend. If that isn’t a win-win, I don’t know what is.

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Learn more about joining my team! We’d love to have you, and we’ll help you every step of the way!!

Join My Team!


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